Dr. Colbert’s Broadcast • Flu Season Protocol
Flu Season: The “Hydration + Sleep + Immune Support” Playbook (Plus Teas, Soup, and Timing That Matters)
Dr. Don Colbert, MD, Mary Colbert, and Kyle Colbert walk through what the flu actually does, how to recognize it fast, and the practical home protocol that keeps people from getting wrecked—hydration, sleep, simple nutrition, and smart next steps.
Important note
This content is educational and not medical advice. If symptoms are severe, worsening, or you’re high-risk (pregnancy, older adults, chronic conditions, immunocompromised), contact a qualified clinician promptly. Prescription antivirals and treatment decisions should be made with a licensed medical professional. (CDC notes antivirals work best when started early.)
What the flu does to your body
In the episode, Dr. Colbert describes the flu as a highly contagious viral illness that typically starts in the nose and throat and can move into the lungs. That’s why the symptoms often hit suddenly and feel “system-wide.”
Common flu symptom stack (as discussed):
- Sudden headache, muscle aches, body aches
- Fever, chills, sweats
- Nasal congestion, sore throat
- Severe fatigue, cough
- Sometimes nausea or vomiting
Know fast: symptoms + rapid tests
The tactical takeaway: don’t guess for days. If you can confirm quickly, you can act quickly. The show mentions rapid at-home flu tests as a way to get clarity early—especially when symptoms come on hard and fast.
Fast decision rules (simple)
- If symptoms are sudden + intense: treat it like “time-sensitive.”
- If high-risk or severe symptoms: contact a clinician promptly (don’t wait it out).
- If you’re around family/coworkers: early confirmation helps reduce spread.
Timing matters: antivirals and the first 48 hours
A major theme of the episode is urgency: if a clinician decides an antiviral is appropriate, earlier tends to be better. CDC guidance similarly notes antivirals work best when started within about 1–2 days of symptom onset. :contentReference[oaicite:0]{index=0}
What the episode emphasizes:
- Act early: don’t wait until day 4 to start doing something smart.
- Different tools exist: the show discusses antivirals and when they’re typically used.
- Don’t use antibiotics for viral illness: they won’t treat viruses and can be counterproductive.
Note: CDC’s clinician summary includes multiple antiviral options for uncomplicated influenza when started within ~2 days. :contentReference[oaicite:1]{index=1}
At-home protocol: hydration, sleep, humidity
If you do nothing else, do these right. The episode drills two non-negotiables: hydration and sleep. It also calls out simple environment upgrades that make breathing easier and support recovery.
1) Hydration (make it easy to win)
- Water first; teas can help you get more fluids in.
- Limit high-sugar drinks (the episode warns sugar is not your friend when you’re sick).
- If using very “stripped” water (like some filtered water), consider mineral support as discussed.
2) Sleep (your recovery multiplier)
- Plan for extra sleep; the show mentions you may need significantly more than usual.
- Elevate the head of the bed to breathe easier.
- Use a humidifier to keep airways moist (as discussed).
3) Don’t “hero” your way through it
The episode cautions against adding unnecessary stressors when you’re actively sick (example discussed: heavy heat stress). Keep the goal simple: reduce stress, increase rest, and support recovery.
“Soup + Tea” playbook (with a simple recipe)
This is where the episode gets extremely practical. The core idea: warm fluids + easy-to-digest nutrition + ingredient choices that people tolerate well when they’re run down.
Chicken & rice soup (episode-style)
- Base: broth (many prefer low-sodium) + rotisserie chicken
- Carb option: rice (discussed as an alternative for people who don’t tolerate noodles well)
- Add-ins: onions + cilantro + garlic
- Finish: salt to taste (the episode mentions Himalayan/sea salt), then rest
Pro tip: make it “2-bowl ready”
Pre-portion soup into containers so it’s effortless to eat small amounts throughout the day. When you’re sick, decision fatigue is real—remove friction.
Tea stack discussed (hydration that feels therapeutic)
The episode highlights teas as a simple upgrade over “plain water only,” especially when congestion, sore throat, and fatigue are in the mix.
- Elderberry tea (discussed for immune support)
- Ginger tea (discussed for inflammatory support)
- Peppermint tea (discussed for congestion/mucus comfort)
- Lemon/lime tea (simple, easy to sip)
Add a small amount of manuka honey if tolerated (the episode emphasizes “don’t overdo it”).
Nutrients discussed: vitamin D, zinc, quercetin, glutathione
The episode repeatedly comes back to “optimize your basics.” The point is not magic—it’s stacking fundamentals so your immune system has what it needs to function well.
Vitamin D (the big lever)
The show emphasizes monitoring and consistency—especially through winter. If you want to play this like a high performer, don’t guess: test periodically and adjust with a clinician as needed.
Quercetin foods + “easy wins”
The episode highlights onions, cilantro, apples, and leafy greens as practical adds—especially when appetite is low but you still want nutrient density.
Glutathione support
Dr. Colbert discusses glutathione in the context of immune function support (including T-cell activity). Keep expectations grounded: this is “support,” not a replacement for medical care.
High-level takeaway:
Your goal is to reduce recovery friction: hydrate more easily, sleep deeper, keep nutrition simple, and act early when it’s appropriate.
Don’t skip faith: prayer + practical action
The episode closes with a clear theme: do your practical part—and don’t leave the spiritual out. They reference scriptures and encourage speaking to the illness in faith while still supporting the body wisely.
Combine spiritual alignment with a disciplined, practical protocol: hydration, rest, simple nutrition, and early action when needed.
Next steps + resources
If you want a cleaner “plan” for your household, build a small flu-season kit in advance: a thermometer, hydration basics, simple soup ingredients, and a clinician plan if someone is high-risk. For medical guidance on antivirals and when they’re most effective, see CDC resources. :contentReference[oaicite:2]{index=2}
Helpful external reads (high signal):
- CDC: Treating flu with antiviral drugs
- CDC: Antiviral medications summary (clinicians)
- CDC: Flu vaccine effectiveness studies
Reminder: vaccine effectiveness varies by season, population, and match to circulating strains. :contentReference[oaicite:3]{index=3}
Household checklist (copy/paste)
- Hydration plan (water + tea bags)
- Soup ingredients stocked (broth, chicken, rice, onions, garlic, cilantro)
- Humidifier ready + cleaned
- Thermometer + basic supplies
- Know who is high-risk and what clinic/telehealth option you’ll use
- “First 48-hour” rule: don’t delay decisions
